10-9-8-7-6-5-4-3-2-1 reps rounds of:
Bench Press
Power Cleans
-Start each movement at 50-60% 1RM for your set of 10
-Complete each set E1:30MOM. (30:00 total time)

Strict Nicole
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps strict pull-ups

Compare to October 28, 2024.

3 Sets:
4:00 AMRAP
2 Strict HSPU Rx+ Parallette HSPU
4 Deadlifts 225/155# Rx+275/185#
8 Kettlebell swings 70/55#

4:00 Rest between sets

For Time: 
50 Goblet Squats 55/35#
50 Toes to Bar

Then,

100 Air Squats
100 Sit-ups
-Partition reps any way.
-Complete the goblet squats and toes to bar before starting the air squats and sit-ups.

For time: 
500 Meter Row
30 Burpees Rx+Bar Facing Burpees
10 Shoulder to Overhead 165/115# Rx+185/125# MRX 135/95#

Compare to December 21, 2022.